A Beginner's Guide to Vegetarianism

There are two kinds of Vegetarian s. One is the Lacto-Ovo Vegetarian . The Lacto-Ovo person avoids all animal products except for dairy (milk, cheese and eggs). The Lacto-Ovo person also avoids animal products in cosmetics, clothing and food additives such as honey and gelatin. The second type is Veganism . Vegans avoid all animal products including dairy, honey and gelatin. Vegans also avoid animal products in cosmetics and clothing. I'm sure you have heard of or met people who claim to be Vegetarian s who insist on eating fish and chicken because they are not meat or the person who claims to be a Vegetarian because she or he has given up red meat. Well folks, fish and chicken are meats because they are the flesh of animals. This is the same thing as saying, "I don't play sports, I only play golf." I don't know how many times I've gone to a restaurant and asked for the Vegetarian selections and have been given a laundry list of chicken dishes and seafood. So, you see, many folks are still misinformed as to exactly what a Vegetarian or Vegan is. Chicken and seafood are not Vegetarian foods!

There is much debate between Lacto-Ovo Vegetarian s and Vegans . Vegans feel that eggs are meat, and most Lacto-Ovo s retort that eggs are unborn; so there is no ethical dilemma involved. Vegans feel differently, but such controversy is more linked with ethics, economics, religion, philosophy and passionate beliefs.

Our concentration here will be more of a nutritional point of view with occasional segments that examine the economic and philosophical facets of the diet, for they all contribute and relate to the nutritional aspects of the diet choices.

Let's look at two very widespread myths:

1.) " Vegetarian s do not get enough protein"

Protein provides your body with 9 amino acids. The human body needs the amino acids for survival as the amino acids serve as sources for tissue regeneration and muscle repair. In the modern world, there is no shortage of protein. As a matter of fact, folks are so inclined to eat as much protein as they can stomach because they believe the more protein, the better. This is a grave mistake, for too much protein can kill you, and at the very least, can cause kidney damage.

There are 2 kinds of protein: complete and incomplete. Complete proteins are found in animal products and contain all 9 of the amino acids in one serving or one type of meat. Incomplete proteins are the vegetable proteins. Good sources of incomplete proteins are soybeans, grains, rice and potatoes. In order for a Vegetarian or a Vegan to get a complete protein, which is necessary to the function of the human body, (hence, the 9 amino acids) all she or he must is eat two of the incomplete proteins equaling a complete protein. Say you have an egg white omelet for breakfast and rice at suppertime- you have taken in a complete protein, and your daily needs are met. If you are a Vegan, you might eat soy breakfast links in the morning and a baked potato for lunch, this satisfies the daily complete protein need.

Eating a well rounded, balanced diet that includes a variety of foods will ensure that the Vegetarian or Vegan meets the protein requirements. During the 20th century there were no reported protein deficiencies except for people who followed liquid fad diets (long term grapefruit juice and water diets for example), or persons suffering from Anorexia Nervosa or Bulimia. Remember that high protein foods are high in fat. For example, meats and peanuts (peanut butter) contain high levels of both fat and protein and have been known to cause irreversible kidney damage, not to mention cholesterol problems.

2.) The B-12 Myth: Vegetarian s are lacking in this essential vitamin.

Not true. B12, also known as Cobalamin, helps to convert your food into energy by utilizing folic acid. B12 is vital for red-cell production as well as the manufacturing of DNA and RNA. B12 is also associated with protection against diseases of the neurological system such as Alzheimer's disease and various other memory-related disorders. B12 is found in meats, eggs, and yogurt as well as in tempeh (soybeans that have been added to grains to form a cake or strips that may be cooked into a variety of different meals). Plant source B12 is also used to fortify many cereals. Dr. Reed Mangels, Ph.D. and R.D has the following information to add with regard to B12 in the Vegetarian diet:

Another source of vitamin B12 is fortified cereal. For example, Grape-Nuts cereal contains vitamin B12 at this time and a bit more than a half-cup of Grape-Nuts or 1-1/3 cups of Grape-Nuts Flakes will provide 2.4 micrograms of vitamin B12. We recommend checking the label of your favorite cereal since manufacturers have been known to stop including vitamin B12.

Other sources of vitamin B12 are vitamin B12-fortified soy milk, vitamin B12-fortified meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry or fish), and vitamin B12 supplements. There are vitamin supplements that do not contain animal products.

So, again, following a well-balanced diet ensures that you are getting exactly what you need in order for your body to function the way that it was meant to!

In the coming months, I will dispel many of the circulating myths, such as: " Vegetarian ism and Veganism is harmful for children," "Fish Oil contains essential nutrients that cannot be replaced by plant matter" and so on. I will also compile many fascinating pieces such as the power of Chile peppers, anti-oxidants, and Vegetarian and Vegan food remedies. Did you know Cayenne pepper has been studied and proven to reduce fibroid tumors and alleviate menstrual pain? In addition, I'll be including "do-able" recipes that will help with the crossover from a meat diet to a Vegetarian or Vegan diet. Questions and comments are welcome!

Keep in mind that The American Dietetic Association (ADA) maintains the following position on Vegetarian diets:

"It is the position of The American Dietetic Association (ADA) that appropriately planned Vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention of certain diseases."

In the meantime, here is a very simple recipe for you to try. All ingredients can be found in any supermarket. It's a nice "starter" meal for someone contemplating Vegetarian ism or Veganism .

Fruit Salsa

1 large Orange (any variety)
1 medium Grapefruit (Pink is best for flavor)
2 small Bermuda onions
2 Roma Tomatoes
3 tablespoons lime juice
A few sprigs of Cilantro (if Cilantro is out of season, try Coriander. They are from the same family).
1 large Jalapeno pepper.

Slice all ingredients into chunks, leave the seeds from the pepper intact; they are part of the meal. Mix and place in a glass-covered bowl in the refrigerator for a few hours until chilled.

Remove and serve on top of garlic bread, spoon over crackers, or use as a dip for tortilla chips or pita chips. The Jalapeno may be a shocking taste if you are not used to it, but you'll grow to love these divine endorphin enhancers (they serve as stimulants). They contain a full day's Vitamin C and are wonderful anti-oxidants, as are the tomatoes. You'll be pleasantly surprised!